Sunday, March 23rd: "Zoe Barnes"

Congrats to PVCF athlete Jovan J., who just took 1st place in the white belt category, welterweight division, at the North American Grappling Association jiu-jitsu tournament!
Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 kip swings. Accrue one minute of L-sit in three 20 second efforts.

Level II:
In teams of three, five rounds for time of
30 Bench press 115/65lbs
9 Rope Climbs
90 Air squats

Divide work evenly. Athletes rotate when each has finished work assigned at her station. For bench press, use a weight you can move for 10 reps safely without a spotter. The ropes in PVCF West are 13', so start the climbs from seated on floor. Be careful returning to floor. 20 minute cut-off.